Discipline

1. Snatch from mid-hang: 5 x 3
2. Segment snatch deadlift: 3 x 3
3. Front squat: 5 x 3

Tommy working the clean.

We work pretty hard in weightlifting class on positioning and technique, and strengthening those movement patterns so that they become second nature to us. The way to make good movement a habit is through an exhausting number of good, quality repetitions. We can only get so many of those repetitions in a weightlifting class that meets three times a week, and the rest of the time most of you are off working these movements in CrossFit classes. This is both good news and bad news. The good news is that this gives each and every one of you the opportunity to practice what you have learned in weightlifting class with lots more repetitions in a CrossFit workout. The bad news is that if you allow yourself to get sloppy, you will be reinforcing BAD habits with lots of repetitions...many more repetitions than we can get in weightlifting class. It falls on each and every one of you then to be disciplined, and to focus on making those reps in that Wednesday afternoon lung-burner as clean as you can. Use those met-cons as an opportunity to work on something specific, and work on it with each rep. I want to call Tommy out as an example here, because he does just that every time I see him lift, whether it is in weightlifting class or in a CrossFit class, and it shows in the incredible progress he has made in his lifting technique. He is not the only one of course, but anybody who has worked out with him has probably noticed the care with which he executes each rep. Keep up the good work!

Results.